When it comes to getting a good night’s sleep, we all know the basics – dark room, no screens before bed, and avoid caffeine and alcohol.
There are several foods that experts warn against consuming too late as well, like spicy dishes and cheese.
And we also know sugary snacks are ones to avoid in the evening, but did you know that you should actually stop eating chocolate much earlier in the day?
Frances Ralph, an HCPC-registered dietitian who specialises in gut health, tells Metro that 3pm is the ‘ideal’ cut-off point for chocolate, but it’s better to enjoy it before then if you can, or risk ruining your night.
Frances, who works with CityDietitians, explains: ‘You might think a square or two of dark chocolate after dinner is a healthy indulgence – full of antioxidants. But this treat can quietly sabotage your sleep.’
In addition to caffeine, dark chocolate contains theobromine, a lesser-known stimulant that keeps your heart rate slightly elevated and your brain more alert.
One ounce (around 23g) of dark chocolate can deliver as much caffeine as a small cup of green tea, and theobromine can linger in your system for six to eight hours, meaning your nighttime treat could still be ‘nudging your nervous system’ long after you’ve turned off the lights.
When can you eat chocolate without disturbing your sleep?
‘If you love chocolate, enjoy it earlier in the day, ideally before 3 p.m, when your body can metabolize those stimulants without affecting your sleep cycle,’ Frances advises.
This can also be handy to avoid the mid-afternoon slump.’
What can you eat instead of chocolate?
And instead of tucking into a bar of chocolate before bed, she recommends opting for snacks that are more likely to be ‘sleep-supportive’, such as a banana with almond butter (for magnesium and tryptophan).
‘While there is little research on individual foods that support good sleep, these foods are more likely to help your body wind down,’ she continues.
Are there any other foods to avoid before bed?
Frances claims that tomato-based sauces are an ‘unexpected sleep disruptor’ she sees in her clinic, as these can trigger acid reflux.
She also warns against eating aged cheese and cured meats late at night as these are ‘high in tyramine, a compound that stimulates alertness’.
The expert adds: ‘Aim to finish large meals at least three hours before bed, keep evening snacks light, and watch for hidden stimulants.’
Rebekah Parr, a health and wellbeing physiologist for Nuffield Health, claims meals high in protein, suhc as those with steak or large servings of chicken, shouldn’t be eaten too late, as these ‘can take a while to digest’.
‘This extensive digestion also requires energy and can limit the amount of tryptophan that is utilised. Tryptophan is a key component of melatonin production, which is a sleep promoting hormone,’ she explains.
‘To avoid these negative impacts on sleep, an evening meal that contains a balanced plate of carbohydrates, lean protein and healthy fats should be consumed (e.g. salmon, vegetables and small portion of sweet potato) ideally two to three hours before going to bed.’
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